{"id":239399,"date":"2020-04-25T16:45:00","date_gmt":"2020-04-25T14:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239399"},"modified":"2023-08-04T10:15:43","modified_gmt":"2023-08-04T08:15:43","slug":"5-razloga-zbog-kojih-ne-mozete-vidjeti-rezultate-svojih-treninga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-razloga-zbog-kojih-ne-mozete-vidjeti-rezultate-svojih-treninga\/","title":{"rendered":"5 razloga zbog kojih ne mo\u017eete vidjeti rezultate svojih treninga"},"content":{"rendered":"\n<p>Vje\u017ebati pravilno nije ni pribli\u017eno lako kao \u0161to mnogo ljudi misli. Tijekom treninga, ljudi mogu raditi <strong>pogre\u0161ke<\/strong>, \u0161to u najboljem slu\u010daju mo\u017ee izazvati<strong> nikakve ili samo male rezultate<\/strong>. U gorem slu\u010daju, treniranje mo\u017ee uzrokovati vi\u0161e \u0161tete, nego koristi i stvarno mo\u017ee na\u0161tetiti va\u0161em zdravlju. U ovom \u010dlanku \u0107emo vam pokazati \u0161to je&nbsp;\u010dest problem za mnoge sporta\u0161e i aktivne ljude, a to su&nbsp;<strong>nedovoljni rezultati vje\u017ebanja<\/strong>. Upoznat \u0107ete se s naj\u010de\u0161\u0107im pogre\u0161kama koje rade ljudi tijekom treninga, a mi \u0107emo vam pokazati <strong>savjete za pobolj\u0161anje rezultata<\/strong>. Ako ste ve\u0107 u fazi demotivacije zbog stagnacije tijekom treninga, ne dopustite da vam \u010dlanstvo u teretani propadne, idite naprijed i potra\u017eite <strong>na\u010din da se pobolj\u0161ate<\/strong> s nama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Postavljate pogre\u0161ne ciljeve<\/h3>\n\n\n\n<p>U \u017eivotu, ciljevi i planovi su veoma va\u017eni, a kao \u0161to sigurno znate, vje\u017ebanje nije iznimka. Cjelokupni <strong>napor, motivacija i naporan rad<\/strong> trebali bi negdje imati svrhu, te vi mo\u017eete predlo\u017eiti put, na temelju va\u0161eg cilja. Prvi <strong>temeljni problem<\/strong> s kojim se \u010desto susre\u0107emo jesu ciljevi, a osobito<strong> oni op\u0107i<\/strong>. Ako ka\u017eete da trenirate six-pack na va\u0161em trbuhu, ovaj cilj vas mo\u017eda ne\u0107e nigdje dovesti. Stoga je va\u017eno postaviti 2 vrste ciljeva&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kratkoro\u010dni ciljevi<\/strong>&nbsp;&#8211; mali ostvarivi ciljevi<\/li><li><strong>Dugoro\u010dni ciljevi<\/strong>&nbsp;-uklju\u010duju kratkoro\u010dne ciljeve i njihova uloga je motiviranje<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kratkoro\u010dni ciljevi <\/strong>se mogu<strong> kontrolirati <\/strong>na redovnoj osnovi i oni \u0107e vas <strong>odmah gurati da idete<\/strong> prema dugoro\u010dnom cilju. Ne morate biti iskusan trener ili sportski stru\u010dnjak da biste si mogli postaviti prikladan cilj. Trebao bi sadr\u017eavati jednu<strong> klju\u010dnu zna\u010dajku<\/strong>&#8211; specifi\u010dnost. Stoga, pretvorite <strong>op\u0107i cilj u specifi\u010dni cilj<\/strong> i promijenite svoj pogled na trening. \u017delite li vidjeti primjer?&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Op\u0107i cilj<\/center><\/th><th><center>Specifi\u010dni cilj<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>\u017delim dobiti na mi\u0161i\u0107noj masi<\/center><\/td><td><center>\u017delim dobiti 5 kg mi\u0161i\u0107ne mase u 6 mjeseci.<\/center><\/td><\/tr><tr><td><center>\u017delim izgubiti na te\u017eini.&nbsp;<\/center><\/td><td><center>\u017delim izgubiti najmanje 0,5 kg za mjesec dana.<\/center><\/td><\/tr><tr><td><center>\u017delim biti u boljoj fizi\u010dkoj formi.<\/center><\/td><td><center>\u017delim da sam u mogu\u0107nosti u roku od mjesec dana pretr\u010dati 2 km bez prekida XY minuta.<\/center><\/td><\/tr><tr><td><center>\u017delim izgledati lijepo gra\u0111en\/a.<\/center><\/td><td><center>\u017delim pripremiti plan treninga zahvaljuju\u0107i kojem \u0107u vidljivo dobiti mi\u0161i\u0107u masu i isklesati sve svoje mi\u0161i\u0107e u godinu dana.<\/center><\/td><\/tr><tr><td><center>\u017delim biti ja\u010di\/a<\/center><\/td><td><center>\u017delim raditi 6 dizanja mjese\u010dno bez ikakve pomo\u0107i.<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zaboravili ste na zagrijavanje<\/h3>\n\n\n\n<p><strong>Cjelokupan trening <\/strong>ne sastoji se samo od <strong>specifi\u010dnih vje\u017ebi<\/strong>, <strong>serija i ponavljanja<\/strong>. Va\u017eni dijelovi treninga su tako\u0111er i <strong>zagrijavanje<\/strong> i <strong>hla\u0111enje<\/strong>. Ova dva dijela treninga mogu vam pomo\u0107i u<strong> smanjenju rizika od ozljeda, pobolj\u0161anju performansi<\/strong>, te vam mogu <strong>pomo\u0107i<\/strong> u <strong>postizanju boljih fitness rezultata<\/strong>. Jedna od <strong>\u010destih pogre\u0161aka<\/strong> koje su odgovorne za <strong>nedovoljan napredak<\/strong> u treningu je zagrijavanje, to\u010dnije<strong> njegovo izostavljanje<\/strong>. Jeste li znali za to? Upravo ste stigli u teretanu i radujete se \u0161to \u0107ete danas napatiti svoja prsa. Stavite bocu na stol i shvatite da prvo \u0161to trebate napraviti je bicikliranje i kratko se zagrijte, nekoliko minuta. Mnogim ljudima se mo\u017eda zagrijavanje \u010dini beskorisno, ali po\u010detno zagrijavanje je veoma va\u017eno. Jedan od <strong>razloga za preskakanje<\/strong> zagrijavanja je na primjer,<strong> u\u0161teda vremena<\/strong>, ali vjerujte nam, ovaj na\u010din u\u0161tede vremena mo\u017ee u\u010diniti <strong>vi\u0161e \u0161tete, nego koristi<\/strong>. Uloga zagrijavanja je<strong> aktiviranje i pripremanje mi\u0161i\u0107a<\/strong> i tijela za trening, ali i <strong>ubrzavanje pulsa<\/strong>, kako bi srce&nbsp;<strong>pumpalo vi\u0161e krvi u mi\u0161i\u0107e<\/strong>. Pravilno zagrijavanje bi trebalo uklju\u010divati tri va\u017ena koraka&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Postepeno <strong>pove\u0107avajte otkucaje srca<\/strong>, radi boljeg <strong>protoka krvi kroz cijelo tijelo<\/strong>, na primjer tr\u010danjem.<\/li><li>U svoje zagrijavanje uklju\u010dite i<strong> vje\u017ebe za pokretljivost mi\u0161i\u0107a i zglobova<\/strong> koje \u0107ete koristiti tijekom treninga. Na primjer, ako \u0107ete tr\u010dati, dobra je ideja da zagrijete gle\u017enjeve, zglobove i mi\u0161i\u0107e odgovorne za pravilno dr\u017eanje.<\/li><li><strong>Pripremite svoj um<\/strong> i zagrijte se s pokretima koji \u0107e pripremiti tijelo za trening. Ako planirate raditi vje\u017ebe s ve\u0107im te\u017einama, <strong>tijekom zagrijavanja<\/strong>, mo\u017eete odvojeno <strong>vje\u017ebati pojedine dijelove vje\u017ebi<\/strong> koje \u0107ete izvoditi.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rozcvi_ka_pred_cvi_en_m.jpeg\" alt=\"Zaboravili ste na zagrijavanje\" width=\"843\" height=\"562\" title=\"Zaboravili ste na zagrijavanje\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,48031,28324,5075,28936,6939,28792,8350,44254\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Zaboravljate na regeneraciju<\/h3>\n\n\n\n<p><strong>Redoviti treninzi <\/strong>su<strong> najbolji na\u010din <\/strong>da postignete svoj<strong> fitness cilj iz snova. Uz trening dane, <\/strong>va\u0161 plan bi trebao uklju\u010divati i<strong> dane odmora. <\/strong>Tijekom tih dana, organizam ima<strong> priliku procesuirati napredak koje je<\/strong> va\u0161e tijelo postiglo tijekom trening dana.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p>Zapamtite, <strong>pretreniranost nije mit<\/strong> koji su izmislili zagovornici regeneracije. Pretreniranost je <strong>\u010dest problem za fitness entuzijaste<\/strong>, koji konstantno podi\u017eu svoje sposobnosti i <strong>zanemaruju cjelokupan odmor organizma<\/strong> nakon treninga. Ne zaboravite da je <strong>kvalitetna regeneracija jednako va\u017ena kao i pravilan trening<\/strong>. Manjak odmora mo\u017ee rezultirati <strong>ozljedama zbog preoptere\u0107enja<\/strong>, kao i <strong>pretreniranosti<\/strong>, te to mo\u017ee dovesti do <strong>hormonalne neravnote\u017ee, umora i gubitka snage.&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimaju li vas teme pretreniranosti i \u017eelite znati vi\u0161e o tome? Pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Pretreniranost - \u010dinjenica ili mit?\" href=\"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Pretreniranost &#8211; \u010dinjenica ili mit<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/regener_cia_po_tr_ningu.jpg\" alt=\"Zaboravljate na regeneraciju\" width=\"843\" height=\"563\" title=\"Zaboravljate na regeneraciju\"\/><\/figure><\/div>\n\n\n\n<p>Izvrsno je ako mo\u017eete prona\u0107i vremena za <strong>teretanu<\/strong> i kvalitetan trening <strong>svaki dan<\/strong>, pod uvjetom da ostatak dana ne provedete <strong>opu\u0161taju\u0107i se na kau\u010du<\/strong>. <strong>Ne kompenzirajte<\/strong> odlazak u teretanu za smanjenje <strong>drugih fizi\u010dkih aktivnosti tijekom<\/strong> dana. Mo\u017ee se dogoditi da dnevni unos kalorija bude<strong> isti<\/strong> kao da <strong>niste <\/strong>uop\u0107e <strong>vje\u017ebali<\/strong>. &nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan od na\u010dina organiziranja dana za odmor je stil treninga <strong>3 ON &#8211; 1 OFF<\/strong>. To zna\u010di da tri dana trenirate i onda <strong>jedan dan odmarate<\/strong>. Me\u0111utim, vrijeme oporavka ovisi o <strong>razini treninga<\/strong>. Za po\u010detnike, je preporu\u010dljivo da treniraju<strong> 3 dana u tjednu<\/strong>, ali ako ste napredniji, va\u0161 tjedni raspored treninga mo\u017ee sadr\u017eavati do <strong>5 dana treninga<\/strong>. <strong>Spavanje<\/strong> je tako\u0111er va\u017ena komponenta regeneracije, budu\u0107i da se<strong> hormoni proizvode<\/strong> tijekom spavanje, \u0161to utje\u010de na kvalitetu treninga. &nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razmi\u0161ljate li o prikladnom trodnevnom razdvajanju? Imamo savjet za<strong> 3-dnevnu rutinu Push\/Pull.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Dan&nbsp;<\/strong>&#8211; noge i trbuh &#8211; vje\u017ebanje samo nogu je izazovno, ali ako izvodite pravilno vje\u017ebe za noge, to mo\u017ee biti iscrpljuju\u0107i trening.\n<strong>2. Dan&nbsp;<\/strong>&#8211;&nbsp;prsa, ramena, tricepsi i trbuh &#8211; ovo je takozvani &#8220;Push&#8221; dan, u vje\u017ebama za prsa tako\u0111er su anga\u017eirani tricepsi i ramena, u vje\u017ebama za ramena anga\u017eirani su tricepsi.\n<strong>3. Dan&nbsp;<\/strong>&#8211; le\u0111a, bicepsi, podlaktice i trbuh &#8211; &#8220;Pull&#8221; dan, tijekom izvo\u0111enja vje\u017ebi za le\u0111a, anga\u017eirane su ruke i podlaktice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete se <strong>rotirati<\/strong> u izvo\u0111enju ove vje\u017ebe i to \u0107e vam omogu\u0107iti da imate <strong>2 dana<\/strong> <strong>izme\u0111u treninga<\/strong>. Mo\u017eete tako\u0111er trenirati <strong>odre\u0111ene dane<\/strong>, poput <strong>srijede, petka i nedjelje<\/strong>. Neki ljudi ovo razdvajaju <strong>dva puta tjedno (3 ON &#8211; 1 OFF sustav),<\/strong> za mnoge od vas <strong>dovoljno<\/strong> je ako to <strong>prakticirate jednom tjedno<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/po_et_tr_ningov_ch_dn_.JPG\" alt=\"Zaboravljate na regeneraciju\" width=\"843\" height=\"562\" title=\"Zaboravljate na regeneraciju\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Va\u0161a prehrana nije prikladna<\/h3>\n\n\n\n<p><strong>Uravnote\u017eena prehrana <\/strong>je vrlo va\u017ena za cjelokupno vje\u017ebanje, jer <strong>poma\u017ee pobolj\u0161ati sportske performanse<\/strong>. Nije lako jesti pravilno sa svim ovim dnevnim obvezama, ali je isto tako te\u0161ko uspostaviti prehranu koja svima odgovara. Svatko od nas ima jedinstveno tijelo, ali postoje neke <strong>univerzalne \u010dinjenice<\/strong> na koje vrijedi obratiti pa\u017enju&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>visokokvalitetni protein<\/li><li>esencijalne masne kiseline (na primjer od ora\u0161astih plodova ili avokada)<\/li><li>neprera\u0111ena hrana<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kod promjene na\u010dina \u017eivota, promjene ne uklju\u010duju samo regularne treninge, nego isto tako uklju\u010duje i <strong>prilago\u0111avanje prehrane<\/strong>. Me\u0111utim, budite oprezni, ne poku\u0161avajte jesti zdravo na na\u010din da \u0161trajkate gla\u0111u. <strong>Smanjenje od 500<\/strong> kalorija treba biti maksimalni iznos za mr\u0161avljenje. Ako je razlika izme\u0111u va\u0161eg kalorijskog unosa <strong>ve\u0107a od 500<\/strong>, mo\u017ee se dogoditi da \u0107e va\u0161e tijelo <strong>sagorjeti manje kalorija<\/strong>, <strong>da bi odr\u017ealo tjelesnu masno\u0107u, umjesto da<\/strong> vidite \u017eeljene<strong> rezultate<\/strong>. Organizam \u0107e u\u0107i u takozvani <strong>interventni mode<\/strong> i do\u0107i \u0107ete do to\u010dke kad \u0107ete <strong>osjetiti glad<\/strong>, va\u0161e <strong>tijelo ne\u0107e dobiti dovoljno hranjivih tvari<\/strong>, stoga <strong>ne\u0107ete izgubiti na te\u017eiti adekvatno.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna od \u010destih pogre\u0161aka povezanih s prehranom je <strong>nedostatak hranjivih tvari tijekom dana, kada ne trenirate<\/strong>. Va\u0161i mi\u0161i\u0107i rastu tako\u0111er tijekom dana kada odmarate i stoga im je potrebna<strong> odgovaraju\u0107a prehrana cijelo vrijeme<\/strong>. Ne ograni\u010davajte svoje tijelo samo zato \u0161to tijekom dana bez treninga&nbsp;<strong>sagorijevate manje kalorija<\/strong>. Va\u0161em tijelu su potrebni i redoviti obroci za<strong> uravnote\u017eeno funkcioniranje<\/strong>, stoga se nemojte bojati, pru\u017eite svome tijelu <strong>dovoljno odmora i adekvatnu prehranu.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Va\u0161 trening nije dovoljno izazovan<\/h3>\n\n\n\n<p>U nedostatku treninga mo\u017eete zamisliti brojne <strong>\u010dimbenike koji spre\u010davaju u\u010dinkovitost, a i rezultate<\/strong>. Ako ve\u0107 neko vrijeme izvodite istu vje\u017ebu i du\u017ee vrijeme niste primijetili napredak, trebate razmisliti da li je va\u0161 trening dovoljno izazovan. Postoji nekoliko na\u010dina kako da <strong>poja\u010date intenzitet<\/strong> svojih treninga&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>pove\u0107anje te\u017eine i smanjenje broja ponavljanja<\/li><li>dodaju\u0107i nestabilnost<\/li><li>uklju\u010divanje eksplozivnih pokreta<\/li><li>uklju\u010divanje kru\u017enog treninga<\/li><li>vje\u017ebanje do otkaza&nbsp; &nbsp; &nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/intenzita_tr_ningu.jpg\" alt=\"Va\u0161 trening nije dovoljno izazovan\" width=\"843\" height=\"563\" title=\"Va\u0161 trening nije dovoljno izazovan\"\/><\/figure><\/div>\n\n\n\n<p>\u010cest faktor koji utje\u010de na efektivnost vje\u017ebanja je pravljenje <strong>preduge stanke izme\u0111u setova<\/strong>. Adekvatna du\u017eina pauze ovisi o vrsti treninga, na primjer, trening s utezima je fokusiran na velike te\u017eine, te zahtjeva du\u017ee razdoblje odmora od kardio treninga. Preduge pauze<strong> usporavaju otkucaje srca<\/strong>, \u0161to mo\u017ee biti \u0161tetno.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za bolji pregled, predstaviti \u0107emo vam preporu\u010dene pauze izme\u0111u serija, prema vrsti treninga <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Trening snage<\/strong> &#8211; najbolje vrijeme za opu\u0161tanje izme\u0111u setova za trening snage je <strong>3 &#8211; 5 minuta<\/strong>. Tijekom treninga snage, tijelo uzima energiju iz<strong> ATP sustava<\/strong> i ATP koristi <strong>fosfagene za stvaranje brze energije bez upotrebe kisika<\/strong>. Tijelu treba oko<strong> 3 minute<\/strong> da u potpunosti <strong>napuni zalihe fosfagena<\/strong>, budu\u0107i da tijelo ima samo kratku opskrbu, koja traje od prilike 15 sekundi. Dajte ATP sistemu dovoljno vremena i on \u0107e vas nagraditi dizanjem ve\u0107ih utega i ja\u010danjem.<\/li><li><strong>Hipertrofi\u010dni trening (za rast mi\u0161i\u0107a) <\/strong>&#8211; tijelu treba 1 &#8211; 2 minute da se opusti. Izvor energije je <strong>ATP i glikoliti\u010dki sustav<\/strong>, stoga du\u017ei interval nije potreban. Kra\u0107e vrijeme odmora (1 &#8211; 2 minute) uzrokuje <strong>izra\u017eenije opu\u0161tanje hormona s anaboli\u010dkim u\u010dinkom<\/strong>. Izme\u0111u ostalog, kra\u0107e vrijeme <strong>pove\u0107ava dotok krvi<\/strong> u mi\u0161i\u0107e koje vje\u017ebate, \u0161to poma\u017ee da<strong> proteini u\u0111u br\u017ee u mi\u0161i\u0107<\/strong>.<\/li><li><strong>Trening izdr\u017eljivosti <\/strong>&#8211; najprikladnije vrijeme pauza izme\u0111u serija treninga izdr\u017eljivosti je <strong>45 sekundi do 2 minute<\/strong>. Energija dolazi iz <strong>aerobnog metabolizma<\/strong>, a tijelo <strong>sagorijeva ugljikohidrate i masti<\/strong> u prisutnosti kisika. Ova vrsta treninga <strong>pobolj\u0161ava otpornost na umor<\/strong> uzrokovan <strong>nakupljanjem mlije\u010dne kiseline<\/strong>. Trening s 15 &#8211; 20 ponavljanja u jednom setu <strong>pobolj\u0161ava<\/strong> sposobnost tijela da <strong>uklanja mlije\u010dnu kiselinu.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tehnika <\/strong>izvo\u0111enja vje\u017ebi je<strong> va\u017ena, <\/strong>ali<strong> odgovaraju\u0107a duljina pauze <\/strong>tako\u0111er pridonosi adekvatnim rezultatima. \u017delite li nau\u010diti ne\u0161to vi\u0161e o pauzama izme\u0111u setova? Pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-odmori-izmedu-ponavljanja-vjezbi-i-treninga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koje su pauze najbolje izme\u0111u ponavljanja, setova i vje\u017ebi?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prest_vky_medzi_s_riami.jpg\" alt=\"Va\u0161 trening nije dovoljno izazovan\" width=\"843\" height=\"562\" title=\"Va\u0161 trening nije dovoljno izazovan\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zaklju\u010dni savjeti za bolje rezultate<\/h3>\n\n\n\n<p>Zaklju\u010dno, imamo nekoliko savjeta koji \u0107e vam pomo\u0107i da postignete bolje rezultate i napredujete u treningu <span style=\"color: #ff6600;\">[11] [12] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Dr\u017eite svoju prehranu pod kontrolom<\/strong> &#8211; klju\u010d kvalitetnog treninga je pravilna prehrana, koja slu\u017ei kao gorivo tijekom treninga i kao izvor hranjivih tvari tijekom regeneracije.<\/li><li><strong>Ne zaboravite na proteine<\/strong> &#8211; hranjive tvari su potrebne mi\u0161i\u0107ima nakon treninga, kako bi im pomogle da se oporave. Ve\u0107inom su to <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteini<\/a>, iz kojih mi\u0161i\u0107i dobivaju aminokiseline, koje su potrebne za njihov rast.<\/li><li><strong>Ugljikohidrati <\/strong>&#8211; slu\u017ee kao energija za organizam i za intenzivan trening bez ugljikohidrata nedostajalo bi vam dovoljno energije. Trebali biste se odlu\u010diti uglavnom za zdrave izvore ugljikohidrata, poput banane.<\/li><li><strong>Hidratacija <\/strong>&#8211; tijelu je potrebno nekoliko sati da apsorbira vodu, stoga biste trebali odr\u017eavati redovitu hidrataciju, prema tome nije dovoljno unositi teku\u0107inu samo prije treninga.<\/li><li><strong>Nemojte zaboraviti istegnuti se<\/strong> &#8211; va\u0161 trening bi uvijek trebao zapo\u010deti s pripremom mi\u0161i\u0107a i zglobova. \u0160to je va\u0161 raspon pokreta bolji, to \u0107ete posti\u0107i bolje rezultate pri dizanju utega.<\/li><li><strong>Budite strpljivi<\/strong> &#8211; bez strpljenja, put do pobolj\u0161anja bio bi veoma te\u017eak. Nije na odmet da se redovite fotografirate i vidite kako ste prije izgledali. Sigurno \u0107ete biti uzbu\u0111eni zbog promjene koju vidite i samim tim pove\u0107at \u0107e se va\u0161a motivacija.<\/li><li><strong>Pazite na pretreniranost<\/strong> &#8211; slu\u0161ajte svoje tijelo, trenutan umor i usporeni napredak su znak da se trebate odmoriti. Ne trebate se brinuti da \u0107ete izgubiti mi\u0161i\u0107nu masu ili kondiciju, tijekom kratke pauze i mjerodavnog odmora.<\/li><li><strong>Nemojte poludjeti<\/strong> &#8211; ako ste tek zapo\u010deli s va\u0161im treningom, dajte svome tijelu dovoljno vremena da se prilagodi novoj aktivnosti. Sam trening s utezima je zahtjevan, stoga nemojte forsirati svoje tijelo, jer to mo\u017ee lako dovesti do ozljede ili pregorijevanja.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lep_ie_v_sledky_tr_ningu.jpg\" alt=\"Zaklju\u010dni savjeti za bolje rezultate\" width=\"843\" height=\"562\" title=\"Zaklju\u010dni savjeti za bolje rezultate\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trening <\/strong>je<strong> zahtjevan proces <\/strong>koji je vezan za vrijeme, zahtjevan je i fizi\u010dki i mentalno, stoga je prirodno <strong>o\u010dekivati pobolj\u0161anje i napredak.<\/strong> Me\u0111utim,<strong> nedovoljni rezultati<\/strong> mogu dovesti do <strong>demotivacije<\/strong> ili \u010dak do op\u0107eg <strong>gubitka interesa<\/strong> za vje\u017ebanje. Neuspjeh mo\u017ee biti uzrokovan lo\u0161om prehranom, neadekvatno postavljenim ciljevima ili \u010dak nedostatkom odmora. Nadamo se da ovaj \u010dlanak smatrate zanimljivim i ste nau\u010dili mnogo toga. \u017delite li da <strong>va\u0161i prijatelji nau\u010de<\/strong> o uzrocima nedovoljnih rezultata vje\u017ebanja? Slobodno<strong> podr\u017eite \u010dlanak dijeljenjem.<\/strong><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Trening bez rezultata mo\u017ee dovesti do demotivacije i gubitka interesa za zdrav na\u010din \u017eivota. Saznajte koji su to razlozi, koji vas mogu sprije\u010diti u postizanju \u017eeljenih rezultata treninga.<\/p>\n","protected":false},"author":25,"featured_media":150043,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7352,7184,7208,7220],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239399","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-prehrana-hr","9":"tag-rast-misicne-mase-hr","10":"tag-regeneracija-hr","11":"tag-zagrijavanje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 razloga zbog kojih ne mo\u017eete vidjeti rezultate svojih treninga - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Trening bez rezultata mo\u017ee dovesti do demotivacije i gubitka interesa za zdrav na\u010din \u017eivota. 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